Thursday 7.13.17
Teams of 2: AMRAP 20: 12/8 Calorie Row 10 WBS (20,14) 100 Meter Run Rx – (20,14) L1 – (14\10) L2 – (Coaches Choice)
Wednesday 7.12.17
On the Minute x 8: 2 Squat Snatches (75%) Rest 4:00 On the Minute x 8: 2 Squat Clean and Jerks (75%) Rest 4:00 3 RFT: 500m Row 9 Thrusters Rx – 115/85 L1 – 95\65 L2 – Coaches Choice
Tuesday 7.11.17
AMRAP 15: 5 Strict Pullups, 10 Pushups, 15 Air Squats 50 Meter Sled Push
Monday 7.10.17
4 Rounds: 12 Wallballs 12 Kettlebell Swings 12 Box Jumps 12 Deadlifts Rx – WB (20/14)\KBS(70/53)\BJ(24″/20″)\DL(205\145) L1 – WB (20/14)\KBS(53/35)\BJ(24″/20″)\DL(135\95) L2 – Coaches Choice
Sunday 7.9.17
10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift @ Bodyweight Over-Bar Burpees Time Cap: 9:00 Rx – Bodyweight Deadlift L1 – 75% Bodyweight Deadlift L2 – Coaches Choice
Saturday 7.8.17
5 Rounds of: 3:00 AMRAP 3 DB Power Clean (55,40) 6 Push-Ups 9 Air Squats Rest 1:00 Rx – (50\35) L1 – (40\20) L2 – (Coaches Choice)
Friday 7.7.17
Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups Continue adding one repetition to each moment until the 20-minute time cap. RX – 205\145\Ring MU L1-135\95\C2B\Ring Dips L2 – Coaches Choice\Ring Row\Ring Dips
Thursday 7.6.17
For Time 21 – 18 – 15 – 12 – 9 – 6 – 3 Dumbbell Thrusters 400 Meter Run after each Round RX (50/35) L1 (35/20) L2 (Coaches Choice) A post shared by Stacie Tovar (@stacietovar) on Jul 5, 2017 at 7:42pm PDT
Wednesday 7.5.17
On the Minute x 8: 2 Squat Snatches (75%) Rest 4:00 On the Minute x 8: 2 Squat Clean and Jerks (75%) Rest 4:00 AMRAP 6: Sets of 3 Unbroken Strict HSPU RX – Unbroken Strict HSPU L1 – Unbroken Strict HSPU\Pike HSPU L2 – Sets of 3 Pike HSPU A post shared by Kristin
Tuesday 7.4.17
“Lumberjack 20″ 20 Deadlifts (275\185) Run 400m 20 KB swings (70\53) Run 400m 20 Overhead Squats (115\85) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24”) Run 400m 20 DB Squat Cleans (45\30) Run 400m